As per the BREAK-THE-MOULD Body Plan, here is the 2nd Female-Centric strength training component of the overall workout programme, where the goal is to naturally build strong sexy female curves by managing body fat and developing lean muscle. 🌹

OCT-18 DAY 4 of 4, FULL BODY

💪🏻 Day 4 is another Full Body Workout, as they are proven to be the most effective for muscle recruitment, calorie burn and generally efficiency.However, as we’ve hit it hard for the last 3 sessions, this workout is still demanding, but with higher reps and a focus on proper and practicing great form. We’ve got the chains out with some pauses, to promote squat capability with accommodating resistance and strengthening the weakest part of the lift. You’ll be hitting Deadlift for the second time this week, but this time conventional. All the muscle groups will get called into action today, with the focus on quality higher rep work in a shorter time. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).

1️⃣ Chained Pause Back Squats

2️⃣ Conventional Deadlift

3️⃣ Overhead Dumbbell Tricep Extensions

4️⃣ Bench Leg Raises

5️⃣ Seated Arnold Press

For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Ladies #HyperWorkouts @AdapNation Instagram tiles.

TO NOTE:

B-Stance Hip Thrusts – As popularised by Bret Contreras, this variation on the Hip Thrusts allows for stronger activation on the trailing foot by turning this into somewhat of a unilateral (single-legged) exercise. Simply move one of your feet 6-12 inches away from your body, and Hip Thrust as normal.

Banded Diamond Pushups – The idea behind the band is to aid the hips up, therefore making the exercise a little easier to maintain correct form. If you can perform Diamond Pushups (hand close, in shape of diamond) without the bands assistance, then by all means do away with the band.

Landmine Rotations – You’re looking to get a strong and controlled engagement from your entire core throughout this movement, as well as some shoulder activation. Make sure yo turn with every rotation, which keeping the leading arm as straight as possible. Really engage that core.

Follow this vlog as it unfolds. Comment if you have questions or ideas.